Seasonal Affective Disorder: How I’m Supporting Myself This Winter

Every year, right after Thanksgiving, I feel it creeping in.
That heaviness in the morning.
The dip in motivation.
The urge to skip the gym and order takeout instead of cooking.
And the rising stress that follows behind those feelings.

Seasonal Affective Disorder (SAD)—a very fitting acronym for a condition where one of the hallmark symptoms is simply… feeling sad.

A certain level of slowing down at this time of year is natural. We’re cyclical beings living in a cyclical world. Just like the plants and animals around us, our bodies shift with shorter days and colder temperatures. Sometimes it’s okay to lean into that slower pace rather than resist it.

But when the seasonal shift begins to affect your daily functioning, your emotional wellbeing, or your sense of self—that’s when it becomes more than an adjustment. That’s when it becomes something to support.

Why SAD Happens

SAD is not “just in your head.” It’s deeply physiological. The decrease in daylight affects multiple biological pathways:

Serotonin

Sunlight enters the eyes and stimulates serotonin production—a neurotransmitter essential for mood, motivation, and emotional stability.
Less sunlight = lower serotonin, which is strongly linked to low mood.

Melatonin

Melatonin is produced in response to darkness. Light in the morning naturally stops melatonin production and increases cortisol, which wakes you up.
Shorter days disrupt this cycle, leading to:

·        morning grogginess

·        oversleeping or insomnia

·        difficulty regulating your sleep–wake rhythm

Vitamin D

UV exposure triggers vitamin D synthesis in the skin. Vitamin D plays a crucial role in serotonin regulation and immune function.
Low sunlight → low vitamin D → altered serotonin activity.

Circadian Rhythm Disruption

Reduced daylight alters the suprachiasmatic nucleus (your internal clock), causing:

·        lower daytime energy

·        flattened cortisol curve

·        increased inflammation

·        changes in metabolic function

This combination affects mood, cognition, appetite, and motivation—making winter feel heavier than it should.

Common Symptoms of SAD

Emotional Symptoms

·        Persistent low mood or sadness

·        Anxiety or a sense of emptiness

·        Irritability or frustration

·        Feeling hopeless, guilty, or disconnected

·        Loss of interest in hobbies or social events

·        Withdrawing from loved ones

Physical Symptoms

·        Low energy / fatigue

·        Carb cravings or increased appetite

·        Weight changes

·        Sleeping too much or struggling to sleep

·        Sluggishness or feeling “slowed down”

How I’m Supporting Myself This Winter

Here’s what I’ll be leaning into to stay grounded, nourished, and connected:

Light Therapy

Light therapy mimics natural sunlight and helps reset circadian rhythms, increasing serotonin and encouraging proper production of melatonin.

·        30 minutes each morning

·        A 10,000-lux light box (make sure it’s non UV emitting)

Warming Foods + Spices

Warming foods support digestion and circulation, helping counteract cold-induced stagnation.

·        Warming spices: Ginger, turmeric, cumin, cinnamon, black pepper

·        Root vegetables, soups, stews, grains

·        Fewer cold/raw foods during deep winter

Evening Routine for Nervous System Calm

A grounding nighttime routine supports melatonin production and better sleep.

·        Warm tea

·        Shower or bath

·        No screens after 8 p.m. (realistically… sometimes there’s Netflix)

·        Consistent bedtime

Movement That Warms + Energizes

Movement increases endorphins and improves serotonin metabolism.

·        Yoga or Pilates in a warm studio

·        Weight training—always

·        Daily walks, 10,000 steps (I know it’s so overstated.. but it is for a reason!) supports mood + circulation

Actual Sunlight + Fresh Air

We are nature. Getting outside is non-negotiable for circadian balance.

·        Even 10 minutes helps

·        Dress for the weather – there is no such thing as bad weather, just bad clothes for the weather!

Adaptogens for Stress + Mood

To support cortisol regulation, energy and nervous system balance, some of my favourites:

·        Ashwagandha

·        Reishi

·        Cordyceps

Gut Health Support

Your gut produces ~90% of your serotonin—so supporting gut health is essential for mood. General gut support:

·        Probiotics

·        Prebiotic fibres

·        Mucilaginous foods: chia, flax, slippery elm

For more individulaized gut support, it may be worth looking to GI Map testing to get a better idea of what your gut health is looking like. Click HERE for more info

Staying Connected

Isolation worsens SAD.

·        Quality time with loved ones

·        Reaching out instead of withdrawing

Mineral Balancing

Minerals profoundly affect brain function, acting as cofactors for energy, neurotransmitter synthesis, and cell structure

·        Deficiencies (like iron, zinc, magnesium, iodine) linked to fatigue, poor focus, memory issues, mood disorders, and developmental problems

If you are interested in having your mineral levels tested or are looking for more info, click HERE to discover how Hair Tissue Mineral Analysis can help you.

Winter can be challenging…

but it doesn’t have to feel impossible. You’re not meant to shoulder it alone. When you support your body’s rhythms—nutritionally, emotionally, and physiologically—you create more steadiness, clarity, and vitality through the darker months.

If winter hits you hard and you’re ready for deeper support, I’d love to help you create a plan that truly nourishes your mood, energy, and overall wellbeing. Click HERE to explore the functional tests I offer so we can build a personalized, root-cause-focused plan to help you feel your best.

You deserve to feel grounded, nourished, and well—no matter the season.